How to Avoid Pain in upper back

About 84% of adults in the world will feel some kind of back ache during their lifetime. The pain in the upper back, though it may be less frequent than that in the lower region, is a problem that affects much of the population. As the thoracic spine,which is located in the central and upper back, does not have as much mobility,lower spine and neck injuries are less common, but still possible. The main causes of pain is poor posture and chronic muscle tension. To feel some pain in the spine, practice exercises, keep good posture and make some changes on a daily basis to minimize discomfort or eliminate it completely.

How to Avoid Pain in upper back

Method 1: Stretching the muscles to reduce back ache

1. Make a shrug.

PicMonkey Colkklage

This exercise helps to release tension in the neck and shoulder, relieving pain.Sit upright in a chair with back and keep your feet flat on the floor.

  • Raise your shoulders up to your ears, as if shrinking.
  • Then move them back and down, making a circular motion.
  • Repeat the exercise in reverse: top, front and bottom.
  • Repeat the entire sequence of two to four times several times a day.

2. Stretch your shoulders moving the elbows.

  • Put your hands, face down, on the shoulders.
  • The left hand should be on the left shoulder and right, on the right.
  • Keep your hands on the shoulders while joining elbows and feel the stretch in your upper back.
  • Breathe deeply three times while holding the position and relax.
  • Repeat a couple of times a day.

3. Work out the back with lifting arms and legs.

  • Lie face down with your arms stretched over her head and legs straight.
  • Place a small pillow under the belly.
  • Carefully lift the right arm, left leg and head.
  • Hold for a few seconds and relax.
  • Do the same with the left arm and right leg.
  • Repeat the entire process a few times a day.


4. Experience the dart position of Pilates.


Lie face down with your arms at yoursides and your legs straight. Join the shoulder blades, and with the neck straight, lift your head, arms and chest off the ground; hold the position for two seconds.Lower the body slowly. Do three sets of ten repetitions.

5. Make a sitting side stretch.

You will need a stool or a chair without arms. Sit down and place your left leg on the right. Support the right elbow on the outside of the left knee and twist your body to the left. Hold for ten seconds and repeat the inverting sides. Repeat the stretch of each side five times a day. Discontinue exercise if you feel any back ache. Never stretch beyond what is comfortable.

6. Make a shoulder stretch to relieve tension in the region.

Sit or stand with arms beside the body. Join the shoulder blades back and hold the position for a few seconds. Relax and repeat the stretch. It is not enough simply bending the chest forward. Imagine that there are lines pulling the shoulder blades and create the movement from the shoulder, not the chest.

7. Stretch your arms.

Stretching will improve flexibility and relieve shoulder tension, which in turn will ease by the existing pain and prevent future back ache. Extend your right arm over your chest as much as possible. Place your left hand on the right elbow and pull it. Hold for ten seconds. Repeat three to five times with both arms. Discontinue exercise to feel any pain.

8. Try a mixture of cat positions, camel and prayer of Pilates.

This exercise will increase the flexibility and lengthens muscles strained back and shoulders. Start getting four; inspire and support on your heels to expire. Lower your head, putting your chin inside, and stretch your arms in front of the body to form the position of prayer, also known as Child (Balasana) in yoga. Inhale and return to starting position four. Arch your back toward the ceiling, leading to head toward the abdomen. This is the cat’s position. Exhale and lower belly toward the floor. Arch your back down and point your chin up. This is the camel position. Go back to the prayer position and repeat the sequence five times.

9. Turn back.


This type of stretching, known as “target rotation”, it’s great to stretch your back and strengthen the trunk muscles along with reducing the back ache

  • Lie on your back on the floor with the arms beside the body.
  • The back should be in a “neutral” position (it must be possible to put a hand between the natural arch of the back and the floor) and not arched or pressed against the floor.
  • Bend your knees while keeping your feet flat against the floor.
  • Tense the belly muscles.
  • Keep your shoulders flat against the floor as lower your knees to one side.
  • Move your knees simultaneously and stop when the position starts to get uncomfortable.
  • Hold for three deep breaths.
  • Return knees to center carefully and repeat the stretch on the other side.
  • Repeat the series several times a day.

[ READ MORE : How to stretch your Back ]

Method 2 : Strengthening the back

1. Try a plank exercise modified.


The exercise common board can be tricky when you’re in pain, but the change will help to strengthen the trunk muscles safely without too much straining your back.

  • Lie face down on the floor or on a yoga mat.
  • Lift the body so that the weight is concentrated on the elbows, knees and forearms. Place your elbows below shoulder at an angle of 90 ° and keep your hands in the position that is most comfortable.
  • Align so that the column back, shoulders and neck are aligned. The idea is to keep your head straight in relation to the back, not tilted up or down.
  • Contract your abdominal muscles to keep the position more easily. If you need to create more resistance, use your abdominal muscles to press your elbows and knees.
  • Hold the position for the maximum possible time. Try to hold it for at least three deep breaths.
  • Lower the body slowly and relax. Repeat position a few times throughout the day.

2. Make an exercise bridge .

You will strengthen the muscles of the trunk and relieve back ache.

  • Lie on your back on the floor or on a yoga mat.
  • Bend your knees and keep your feet flat against the floor. Relax your head and shoulders.
  • Contract your abdominals and glutes. Lift your hips until your body forms a straight line from knees to shoulders. The hips should not be bent or even fallen. Hold the position through the muscles of the buttocks and abdomen.
  • Hold the position for as long as possible. Inhale through your nose and exhale through the mouth while holding the position for at least three deep breaths.
  • Lower the hips and relax. Breathe deeply and repeat the exercise four times.

3. Make an abdominal exercise by raising one leg

You strengthen the trunk without too much straining your back; stronger muscles will reduce pain with time.

  • Lie on your back on the floor or on a yoga mat.
  • Bend your knees, but keep your feet on the ground. The back should be in a neutral position (should be possible to put a hand between the natural arch of the back and the floor).
  • Contract your abdominal muscles. Lift the right leg so that it forms a right angle with the floor and place your right hand on the raised knee.
  • Keep the abdominals contracted to pull the knee toward your body you push your hand against your knee. The idea is to present resistance to push.
  • Hold the position for at least three deep breaths and uniforms.
  • Lower the leg slowly and repeat on the other side. Write five replicates of each side.
  • When you are comfortable with the exercise, increase the difficulty by placing the hand on the opposite knee. If it is still too easy, reverse the hands and push the knee toward the belly while using your abdominal muscles to keep the leg elevated.

4. Make an abdominal raising both legs.

After dominating the previous year, increase the difficulty by using two legs to further strengthen the trunk muscles.

  • Lie on the floor or on a yoga mat; be sure to keep your back in a neutral position.
  • Tense the abdomen. Lift both legs so that they form an angle of 90 ° relative to the floor and support hands on knees.
  • Keep the abdomen contracted and push hands against your knees while using the trunk muscles to keep them raised.
  • Hold the position for at least three deep and even breaths.
  • Lower your legs toward the floor carefully. Breathe well and repeat five times.
  • You can also try variations of the exercise on one leg.

5. Make a quadruped exercise.

Exercise-for-a-Sexy-Butt-2-Quadruped-Hip-Extension back ache

You will strengthen the trunk muscles without straining your back.

  • Kneel on all fours on the floor or on a yoga mat. Hands should be just below the shoulders.
  • Align the spine, shoulders and neck so that they form a line. The head should be facing the ground, but not tilted.
  • Contract your abdominal muscles. Raise your right arm and stretch it forward with the palm facing up. Hold for three deep breaths and return the arm to the original point. Repeat the exercise with the other arm.
  • While holding the contracted muscles, lift your right leg and extend it. Breathe deeply three times and return to the original position. Repeat with the left leg.
  • If the exercise is too easy, increase the difficulty raising your arms and legs opposite at the same time. Do not forget to flip sides to repeat.

Method 3 : Maintaining a healthy lifestyle for the back

 1. Maintain a healthy weight.

back ache

The strength of overweight the back muscles and cause pain. Talk to a doctor if you are unsure whether or not overweight.Always talk to a doctor before starting a weight loss regimen. Some diets and techniques are unsafe and can put health at risk.

2. Practice aerobic activities.

The common aerobic exercises help to increase strength and endurance. Look for exercises that do not hurt your back, such as swimming and walking, and avoid running and other activities that can cause painful bumps in the column. Talk to a doctor to find out what the most effective exercises and safe for you. As it may seem a low – impact activity, golf is not a good option for people with back problems.

3. Maintain good posture.

Bad posture often causes back ache as stand or sit awkwardly force the neck, shoulders and back muscles.Support your back against a wall and keep your heels about 10 cm from the wall. As much as the buttocks, shoulder blades and head must touch the wall, a portion of the lower back should stay away.  When walking, remember to pull the shoulder blades and belly back and keep your head high. Keep your head elevated to stand or sit. Do not let it “fall” forward, as this tensionará the neck, shoulders and spine. The spine has natural curves, so keep a good posture does not mean you have to completely spine straight.

4. Ride an ergonomically correct workstation .

Use ergonomic chairs at home and at work; Also look for a table with suitable height for the chair.An ergonomic chair is very important to prevent back ache, it helps align the head, shoulders, hips and knees. Maintaining good posture also relieves tension in the neck and spine when using the computer. Keep the monitor slightly below eye level. The elbows should rest and close tothe body.

5. Lie on your back or side to relieve pressure on the back.

Lying face down can cause pain in the neck and back.Place a small pillow or rolled towel under your knees when lying on your back.

Place a pillow between your knees to lie on the side.

6. Control stress.

tcm_control_stress_and_christmas_back ache

Anxiety and stress increase the tension in the muscles of the shoulders and neck, which eventually causes pain in the upper back.Practice yoga or tai chi. The gentle movements, meditation and deep breathing will help you relax and be more flexible. Meditation can also relieve stress. Also try a new hobby. Activities such as gardening and nature walks help keep fit and reduce stress.

7. Note the way in which loads things.

You can end up hurting the column lifting or carrying objects wrong way. Many students feel back ache because of too heavy backpacks.Lift the weight with your legs, not your back. Start by bending your knees slightly, but not squat. Keep the weight close to the body and allow the legs to push up. Balance the weight. Use the backpack with both shoulder straps and do not put too much weight on it. When shopping, divide the weight of the bags in both hands.


Method 4 : Treating pain in the upper back

1. Apply heat on the sore spot.

muscle_soreness back ache

High temperatures help relax stressed muscles and temporarily relieve back ache. You can use a cool bag or a bottle with hot water.Do not use a hot compress to sleep. Apply heat for up to 20 minutes. A hot bath can also be helpful. If you have a shower head with massaging head, try to direct the pulsing water to the painful area.

2. Apply ice.

Low temperatures work well with recent injuries occurred and the pain and inflammation of arthritis. To make a cold compress, soak a washcloth and wring it to remove excess water. Fold the towel and place it in the freezer in a plastic bag. Leave it in the freezer for 15 minutes and apply it to the painful area for a maximum of ten minutes. There are commercial tampons produced gel or clay that may be encountered in pharmacies. Never place the pad directly on the skin. Use a thin towel between the ice and skin to prevent frostbite. Also try a bag of vegetables instead. Choose something small and uniform, like peas and corn. You can freeze the package again to reuse it as a compress, but the ideal is not eating vegetables thawed and frozen again.

3. Take-counter analgesics.

Non anti-inflammatory drugs such as ibuprofen (Advil) and aspirin help fight both pain and inflammation.Acetaminophen (Tylenol) is also an option. If the drugs do not work, talk to a doctor so he prescribe stronger options.

4. Consult a doctor.

Doctor and patient discussing at doctor's office back ache

If the back ache is chronic – that is, lasts a long time, to develop gradually or go and come back – it’s good to seek the opinion of a doctor. The problem may be related to a previous injury that may need additional treatments. Consult a physician immediately to present limb weakness, numbness or tingling in the abdomen, chest and limbs or difficulty urinating or defecating.

[ READ MORE : Learn Yoga to stay away from back pain and any other problem ]


The Best Exercise For Upper back ache

Atlanta Chiropractor – How to Relieve Upper back ache – Personal Injury Doctor Atlanta



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